What the World’s Longest-Lived Communities Have in Common

For years, a handful of places around the world have been celebrated for producing unusually long lives. Popularized by writer Dan Buettner as "Blue Zones," they include Okinawa in Japan, Sardinia in Italy, Ikaria in Greece, the Nicoya Peninsula in Costa Rica and the Seventh-day Adventist community of Loma Linda in California. Their habits have been turned into books, diets and even television shows. A closer look at each community, and at the debate over the data, shows which lessons stand on firm ground.

Okinawa, Japan

Okinawa was long known for high numbers of centenarians. The traditional diet was based on vegetables, sweet potatoes, tofu and small amounts of fish and pork. Older Okinawans described the practice of hara hachi bu, stopping eating when about 80 percent full, and the idea of ikigai, a reason for getting up in the morning. Close social groups called moai offered support throughout life. Notably, Okinawa's longevity advantage has narrowed as younger generations have adopted more processed foods and less active lives, a reminder that habits, not location, are what matter.

Sardinia, Italy

In the mountainous Ogliastra and Barbagia regions, researchers noted an unusually high number of men living to 100. Traditional lives involved shepherding and walking steep terrain daily, a diet of beans, whole grains, vegetables, goat's milk and cheese, and moderate wine with meals. Strong family ties and respect for elders kept older people involved in family life.

Ikaria, Greece

On this Aegean island, residents traditionally ate a Mediterranean diet rich in vegetables, beans, olive oil and herbs, with little meat. Afternoon naps, an unhurried pace of life, and frequent social gatherings were common. Walking up and down hilly villages was part of daily life rather than a planned workout.

Nicoya, Costa Rica

Older residents of Nicoya often ate traditional meals of beans, corn tortillas and squash, kept physically active through farm and household work, and had a strong sense of purpose and faith. Researchers have also pointed to close family relationships and the support older adults received from relatives.

Loma Linda, California

Seventh-day Adventists in Loma Linda are among the most studied groups. Many follow a vegetarian or mostly plant-based diet, avoid smoking and alcohol, and observe a weekly day of rest. The Adventist Health Studies, involving tens of thousands of participants, found that Adventist men and women lived several years longer on average than other Californians, with vegetarians and regular nut eaters showing particular advantages.

The debate over the data

Not everyone accepts the Blue Zones story at face value. Some researchers, including demographer Saul Newman, have argued that records of extreme old age in some regions may be affected by errors such as missing birth certificates, poor record-keeping or pension fraud, which could overstate the number of centenarians. Supporters of the research point to the validation work done in places such as Sardinia. The debate is mostly about extreme ages, not about whether healthy habits matter. The habits themselves are well supported by many other studies.

What the wider evidence supports

Mostly plant-based eating: diets rich in vegetables, fruits, legumes, whole grains and nuts are consistently linked to lower risk of heart disease, type 2 diabetes and early death in large studies.
Not smoking: avoiding tobacco is one of the most powerful choices for a longer life.
Daily movement: regular physical activity, including walking, gardening and housework, lowers the risk of many chronic diseases. Health authorities recommend at least 150 minutes of moderate activity a week for adults.
Social connection: a large 2010 analysis of 148 studies by Julianne Holt-Lunstad and colleagues found that people with stronger social relationships had a significantly higher likelihood of survival over the study periods.
Sense of purpose: studies have linked a strong sense of purpose in life with lower mortality, though cause and effect are hard to separate.
Sleep and stress: getting enough sleep and finding ways to manage stress support overall health.
Moderation with alcohol: earlier studies suggested light drinking could be protective, but more recent research has questioned this, and health bodies increasingly advise that less is better.

Bringing it home

None of these habits requires moving to a Mediterranean island. Cooking more meals from beans, vegetables and whole grains, walking or cycling for everyday trips, making regular time for friends and family, and staying involved in something meaningful are all achievable anywhere. Genetics and access to health care matter too, but daily routines are the part most people can influence.